Beginner · 12 min
Unwind to Sleep
Indulge in calming, extended stretches meticulously crafted to enhance sleep quality by alleviating muscle tension and promoting profound relaxation for your body and mind.
Total session: 12:52 · Includes preparation and side changes.
Ready when you are
Mountain Pose
Movement instructions
Stand with your feet together or hip-width apart. Bring your palms together at your chest. Lengthen your spine, relax your shoulders, and look ahead.
Seek guidance on alignment if you have an existing muscle or joint condition.
Total (including preparation): 12:52 · 12:52 remaining
Up next: Mountain Pose · 1:00
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Mountain Pose1:00
- Hug pose standing1:00
- Rag doll1:00
- Upward dog1:00
- Child's Pose1:00
- Happy baby1:00
- Knees-to-Chest1:00
- Spinal twist · Both sides1:00
- Reclined butterfly2:00
- Lie down2:00
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
720 seconds moving + 52 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Unwind to Sleep.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
10 timed steps use 10 different movements. Starting positions: Standing, Floor. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Mountain Pose | 60 |
| 2 | Hug pose standing | 60 |
| 3 | Rag doll | 60 |
| 4 | Upward dog | 60 |
| 5 | Child's Pose | 60 |
| 6 | Happy baby | 60 |
| 7 | Knees-to-Chest | 60 |
| 8 | Spinal twist | 60 |
| 9 | Reclined butterfly | 120 |
| 10 | Lie down | 120 |
Routine overview
What you’ll move through.
10 timed steps · 12 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Mountain Pose
Standing · Focus: posture, balance.
- 02
60sHug pose standing
Standing · Focus: upper back, relaxation.
- 03
60sRag doll
Standing · Focus: back, hamstrings.
- 04
60sUpward dog
Floor · Focus: chest, abdomen, shoulders.
- 05
60sChild's Pose
Floor · Focus: back, hips, shoulders.
- 06
60sHappy baby
Floor · Focus: hips, inner thighs.
- 07
60sKnees-to-Chest
Floor · Focus: lower back, hips.
- 08
60sSpinal twist
Floor · Focus: back, hips.
- 09
120sReclined butterfly
Floor · Focus: hips, inner thighs.
- 10
120sLie down
Floor · Focus: relaxation.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 60 seconds
Mountain Pose
- Stand with your feet together or hip-width apart.
- Bring your palms together at your chest.
- Lengthen your spine, relax your shoulders, and look ahead.
Balance your weight evenly and breathe naturally.
For less intensity, sit on a firm chair with your feet supported and your shoulders relaxed.
Step 2 · 60 seconds
Hug pose standing
- Stand comfortably with your feet shoulder-width apart.
- Cross your arms and rest your hands on opposite shoulders.
- Hug gently and breathe slowly.
Keep your knees soft and avoid hunching your shoulders.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 3 · 60 seconds
Rag doll
- Stand with your feet hip-width apart and knees soft.
- Fold forward from your hips and hold opposite elbows.
- Let your head and arms hang comfortably.
Sway gently only if comfortable; keep your knees bent as needed.
For less intensity, bend your knees and rest your hands on your thighs or sturdy blocks.
Step 4 · 60 seconds
Upward dog
- Lie face down with your palms beside your lower ribs.
- Press through your hands and the tops of your feet to lift your chest.
- Straighten your arms as comfortable, lifting your thighs from the mat.
Keep your shoulders away from your ears and avoid pinching your lower back.
For less intensity, keep your thighs down and lift your chest only a little, using a low cobra position.
Step 5 · 60 seconds
Child's Pose
- Kneel with your big toes together and knees comfortably apart.
- Sit your hips toward your heels and walk your hands forward.
- Rest your forehead on the mat and breathe slowly.
Use a cushion under your forehead or between your hips and heels if needed.
For less intensity, bring your knees closer together and support your forehead with a folded blanket.
Step 6 · 60 seconds
Happy baby
- Lie on your back and bring your knees toward your chest.
- Hold the outside edges of your feet, with soles facing upward.
- Let your knees open and draw them gently toward the floor.
Keep your head and lower back resting on the mat.
For less intensity, hold behind your thighs instead of reaching for your feet.
Step 7 · 60 seconds
Knees-to-Chest
- Lie on your back with your knees bent.
- Bring both knees toward your chest and hold your shins.
- Keep your head resting on the mat and breathe slowly.
Use a gentle hug rather than pulling hard.
For less intensity, hold behind your thigh and bring the knee in only partway.
Step 8 · 60 seconds
Spinal twist
- Lie on your back with one knee bent and arms open to the sides.
- Guide the bent knee across your body while keeping your shoulders down.
- Return to center and repeat on the other side.
Place a cushion under the bent knee if needed; avoid forcing the twist.
For less intensity, make the turn smaller and keep your shoulders relaxed.
Step 9 · 120 seconds
Reclined butterfly
- Lie on your back with your knees bent.
- Bring the soles of your feet together and let your knees open.
- Rest your arms beside you and breathe slowly.
Support your knees with cushions rather than pressing them down.
For less intensity, support your knees with cushions and move your feet farther from your hips.
Step 10 · 120 seconds
Lie down
- Lie on your back with arms beside you and legs comfortable.
- Let your palms face upward and relax your shoulders.
- Breathe naturally and soften your body from head to toe.
Return your attention to your breathing whenever your mind wanders.
For less intensity, bend your knees or place a cushion beneath them for support.
Keep moving
More routines you may like.
5 min · Beginner
Wake Up
Simple and short routine to start the day flexing your body.
12 min · Beginner
Detox
A sequence of twists and full-body stretches. The catalog name does not imply a detoxification benefit.
21 min · Intermediate
Deep Relax
Induce a state of deep relaxation, soothing your nervous system and reducing stress through extended stretches and mindful breathing exercises.
